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[BigRed]

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

 

[GHgut4life]

Thursday Upper

Sponsored by @Corepharmarep

Banded bench
3 x 5 @ 100kg + Band

Incline cable pec flys (lower pec focus)
2 x 12-15 / 1 x 20 @ 18kg / 12kg ea side

Incline DB press
1 x 4-6 @ 42.5 / 2 x 12-15 @ 35kg ea

Mid neutral grip lat pulldown
2 x 12-15 @ 72 / 1 x 20 @ 66

Wide grip behind the neck pulldown
2 x 12-15 @ 38kg / 1 x 20 @ 33

OH Rope tricep extension
2 x 12-15 @ 54 / 1 x 20 @ 45

SA cuffed lateral raise
2 x 12-15 @ 18.1 / 1 x 20 @ 13.6

SA cross body tricep extension
2 x 12-15 @ 22.7 / 1 x 20 @ 18.1

Really like this new upper day. Low pec flys absolutely light the chest up

Thursday Upper

Sponsored by @Corepharmarep

Banded bench
3 x 5 @ 100kg + Band

Incline cable pec flys (lower pec focus)
2 x 12-15 / 1 x 20 @ 18kg / 12kg ea side

Incline DB press
1 x 4-6 @ 42.5 / 2 x 12-15 @ 35kg ea

Mid neutral grip lat pulldown
2 x 12-15 @ 72 / 1 x 20 @ 66

Wide grip behind the neck pulldown
2 x 12-15 @ 38kg / 1 x 20 @ 33

OH Rope tricep extension
2 x 12-15 @ 54 / 1 x 20 @ 45

SA cuffed lateral raise
2 x 12-15 @ 18.1 / 1 x 20 @ 13.6

SA cross body tricep extension
2 x 12-15 @ 22.7 / 1 x 20 @ 18.1

Really like this new upper day. Low pec flys absolutely light the chest up

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

many updates I see legs deadlifts are getting stronger

 

[SteveSmi]

@BigRed Leg training on Friday was fantastic. That's a great way to go into the weekend.

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

 

[Mobster]

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

80kg a side or 160 a side?

 

[2Thick]

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

Excellent job on this. The leg training looks fantastic. Pushing some good weights. @BigRed

 

[Ulter]

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

The way you push around the iron is very inspirational. @BigRed definitely some good size weights. 160 kg on farmer's carries is no joke.

 

[ROIDDERS]

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

@BigRed lying hamstring curls and farmer's carries are looking good and I like the stiff leg deadlifts. Those are also really good.

 

[CEO]

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

Bros, you are kicking ass on this! I love the single leg press and I love the lying hamstring curls. These look really good together. @BigRed